How much fiber should I eat per day?
The general guideline is 14g of fiber per 1,000 calories consumed. For most adults, this works out to about 25g/day for women and 38g/day for men. Requirements vary slightly by age — older adults typically need slightly less. See also our Paleo Diet Macros Calculator.
How is the recommended fiber intake calculated?
The standard formula used by nutrition authorities is: Daily Fiber (g) = (Daily Calories ÷ 1,000) × 14. So someone eating 2,000 kcal/day needs roughly 28g of fiber. This calculator also cross-references age- and sex-based guidelines from the Institute of Medicine.
What is fiber, and why is it important?
Dietary fiber is a type of carbohydrate found in plant foods that the body cannot fully digest. It plays a key role in digestive health, blood sugar regulation, cholesterol management, and maintaining a healthy weight. Both soluble fiber (found in oats, beans, fruits) and insoluble fiber (found in whole grains, vegetables) are essential.
What foods are high in fiber?
Top fiber-rich foods include legumes (beans, lentils, chickpeas with 7–9g per ½ cup), whole grains (oats, barley, whole wheat bread), fruits (raspberries, pears, apples), vegetables (broccoli, carrots, Brussels sprouts), and nuts & seeds (chia seeds, almonds, flaxseeds).
How much fiber is in a banana?
A medium banana (about 118g) contains approximately 3.1g of dietary fiber. While not the highest-fiber fruit, bananas are a convenient everyday source and also provide resistant starch, especially when slightly underripe.
Do I have a low, medium, or high fiber diet?
If you're meeting less than 50% of your daily fiber target, your diet is considered low in fiber. Reaching 50–85% is moderate, and consistently hitting 85–100%+ of your target is considered a high-fiber diet. This calculator shows your percentage of goal met so you can easily assess where you stand.
How can I increase my daily fiber intake?
Start by swapping refined grains for whole grains, adding a serving of legumes to lunch or dinner, snacking on fruit and nuts, and loading up on vegetables. Increasing fiber gradually and drinking plenty of water helps avoid digestive discomfort.
Can I get too much fiber?
Yes. Consuming very large amounts of fiber (over 70g/day) can cause bloating, gas, cramping, and may interfere with the absorption of certain minerals. Increase fiber intake gradually and stay well hydrated to minimize side effects. You might also find our Keto Macro Calculator useful.